And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one

And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one

Good mornings, low box squats, hypers, deficit deads, etc.

Here's a way to rig a GHR with a BOSU:

Also, there it is excessive to go for a full 1RM on both of them in the same week. You'll burn out your CNS very quickly that way.

If you're following a conjugate periodization aka Westside template, then you should only have 1 movement that you ME on upper and lower per week. Also, this ME movement should change every 1-3 weeks depending on your level of mastery on the lift.

Learn something new everyday.I always thought you did Me and De on all 3 lifts weekly just different variation of them.Another question you when they use goodmornings 70 % of your lower body workouts is that meaning for Me or for Me and assistance.

Learn something new everyday.I always thought you did Me and De on all 3 lifts weekly just different variation of them.Another question you when they use goodmornings 70 % of your lower body workouts is that meaning for Me or for Me and assistance.

And another thing does anybody have any suggestions on assistance work for my squat and deadlift day because right now I dont have excess to reverse hyper or flute ham, but I dont want that to hinder my strength gains hopefully when I finish college I can buy one

the ability to identify and target your weak link in the movement is the best thing you can do to improve your squat, deadlift or any other movement for that matter. The saying, "your only as strong as your weakest link" is said for a reason.

That said, there are tons you can do WRT assistance work. For example for the deadlift: standing on something to raise you up while deadlifting will extend your range of motion and can lead to strength gains. As well as: back-extensions, rack pulls, GHR, good mornings, developing your grip strength (often overlooked IMO and farmer walks are an easy fun way to work them), front squats, KB swings (again you can extend your ROM by standing on something when you do swings), single leg deadlifts with DBs, eccentric deadlift, Romanian deadlift, suitcase style deadlifts, squats ,etc.. there are lots of choices here, Hell even lat work can help your deadlift. Assistance work to help improve your squat could be: Full squat, box squat, hip thrust, glute bridge, unilateral leg work, bottom 3-sec pause squat, rack squats, good mornings, speed squats with chains or bands, GHR, reverse hypers, using a stance that you don’t normally use (if you squat narrow, then squat wide or if wide then squat narrow), goblet squats, ab-wheel rollout and other abdominal movements that teaches you to brace your core, etc.

"The only good is knowledge and the only evil is ignorance." - Socrates

Do as much pulling as you do pushing for your upper body. Upper back strength is very important for a strong bench. Make hamstring work a priority for squat/deadlift. You should only have 4 workouts a week on WSC. ME Bench, ME Squat/Dead, DE Bench, DE Squat/Dead. The muscles that train the squat also train the deadlift. So if your squat goes up, and the assistence that goes with it, your deadlift will too. I suggest you do some more reading.

Do as much pulling as you do pushing for your upper body. Upper back strength is very important for a strong bench. Make hamstring work a priority for squat/deadlift. You should only have 4 workouts a week on WSC. ME Bench, ME Squat/Dead, DE Bench, DE Squat/Dead. The muscles that train the squat also train the deadlift. So if your squat goes up, and the assistence that goes with it, your deadlift will too. I suggest you do some more reading.

Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .

Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .

Most of the westside rotations are for geared lifters. If you train raw some things need to change. Also that advice is for an elite level lifter in gear. A geared squat requires more hamstrings/post chain then quads. Same with deadlifts. Since your not a master of the lifts I would just rotate Box Squats, Squats, Goodmornings, Deadlifts. That way you get more time to master the key lifts. Id spend more then 1-3 weeks on squats and deads too.

Most of the westside rotations are for geared lifters. If you train raw some things need to change. Also that advice is for an elite level lifter in gear. A geared squat requires more hamstrings/post chain then quads. Same with deadlifts. Since your not a master of the lifts I would just rotate Box Squats, Squats, Goodmornings, Deadlifts. That way you get more time to master the key lifts. Id spend more then 1-3 weeks on squats and deads too.

Ya im going to take your advice and do only one Me lower body workout a week.Im still at a loss on how doing Good mornings for 70% of your me workouts will increase my squat and deadlift.That saying out if 10 workouts I will do 7 goodmornings workouts 2 squats workouts and 1deadlift deadlift workout want my squat go down doing that?And how does that work when the guy above said I need to pull asmuch as I push .

You need to learn more about the GM then, specifically the Suspended GM.

Monday Oct 17 Me Bench
Bench 270x3
290X3
300X1
315X1
325X1
335 Missed
Db Floor Press 3x10
Dead Bench 5x5
BB Bentover rows 3x10
When I got 325 it was slow until about 2in and then flew up and when I missed 335Db I stalled right off chest.I think my me for next week will dead bench.,any suggestions for strengthen the bottom of bench.I think the bottom of bench bench and shoulder strength need to be my focus right now

The reason there so small is because I based my work out off a 340 bench but when I did my first set with 270 I knew I started to heavy .I base my lifts off my old max for whatever lift im doing for me and start at 80%,85%,90%,95% and 100%,but I got weaker from last max I think 3 weeks of bands and really bad tennis Elbow is the reason I got weaker

The reason there so small is because I based my work out off a 340 bench but when I did my first set with 270 I knew I started to heavy .I base my lifts off my old max for whatever lift im doing for me and start at 80%,85%,90%,95% and 100%,but I got weaker from last max I think 3 weeks of bands and really bad tennis Elbow is the reason I got weaker

Why are you doing 100%?

Look into the 5/3/1 progression setup for your ME days

"The only good is knowledge and the only evil is ignorance." - Socrates

Monday Oct 17 Me Bench
Bench 270x3
290X3
300X1
315X1
325X1
335 Missed
Db Floor Press 3x10
Dead Bench 5x5
BB Bentover rows 3x10
When I got 325 it was slow until about 2in and then flew up and when I missed 335Db I stalled right off chest.I think my me for next week will dead bench.,any suggestions for strengthen the bottom of bench.I think the bottom of bench bench and shoulder strength need to be my focus right now

dead bp or cg incline i think were suggested by louie

Originally Posted by Rodja

Your 1RM is going to vary every week. It's not about what your PR is; it's about your 1-3RM you can do on that day.

i agree. when youre warming up, you'll know if youll be hitting a 1rm or a 3rm. cant 1rm every time

Originally Posted by Swift

No its about the strain

yeah but if you strain for a split second and fail, the weight is to heavy and the strain is pointless. im pretty sure the strain is talk about grinding out the last portion of the rep